Basil Seed Oatmeal Bowl
Have you been looking for a fiber-packed and blood sugar-balanced breakfast that is both filling and satisfying?
Introducing an ingredient rich in macro and micronutrients… basil seeds! Change up your first meal of the day (or any meal) by making my basil seed oatmeal bowl!
Quick Nutrition Fact Breakdown
For 1 TBSP of basil seeds:
Calories: 60
Total Fat: 2.5g
Total Carbs: 7g
Dietary Fiber: 7g
Protein: 2g
Omega-3 Fatty Acids: 1,240mg
I recommend Zen Basil Organic Seeds.
Why Basil Seeds?
Similar in appearance to sesame seeds, basil seeds come from sweet basil–the plant commonly used to season foods.
Here are some amazing benefits of basil seeds:
High in Soluble Fiber
Since most of the general population do not eat enough fiber, finding easy ways to sneak in extra fiber is great for your gut, hormones, and overall health.
May Aid in Blood Sugar Control
A study examining the glucose levels of people with type 2 diabetes after consuming 1 TBSP of basil seeds in water after each meal for a month found their post-meal blood sugar levels were 17% lower in comparison to the start of the study.
Great for Gut Health
Since these seeds are high in fiber, they serve as fuel for gut bacteria. Our gut bacteria break down fiber into byproducts called short-chain fatty acids (SCFAs)--a type of postbiotic. SCFAs help maintain a healthy gut barrier, support healthy weight maintenance, protect your heart health, and play a key role in digestion. Check out my postbiotic blog post to learn more!
High in Plant Compounds Flavonoids and Polyphenols
Flavonoids are a type of polyphenols, and they both have anti-inflammatory and antioxidant properties. Both properties reduce the risk of chronic disease and protect cells from damage.
Prioritizing fiber at each meal will help you have stable blood sugar throughout the day and aid in detoxing the body. Check out my blog posts on soluble fiber and the importance of blood sugar balance!
Other Ways to Use Basil Seeds
Not a fan of oatmeal but want to try out basil seeds for yourself? You can enjoy basil seeds in a variety of different ways–both raw and cooked. Basil seeds can be enjoyed in smoothies or sprinkled on top of:
Because of its similarity to chia seeds, you can replace chia seed pudding with basil seed pudding since the seed-to-liquid ratio is the same!